Shin splints....am I doing something wrong?

[pjynx]

Every time I walk, I get shin splints. At first I thought it was just the typical "my muscles aren't used to this yet" and figured it would stop happening after time. 3 weeks later (walking approx 4 times per week), I'm still getting them just as bad.

Am I doing something wrong or is this something my body should be getting used to soon? Thanks!

 

[cwnhokie]

Are you stretching? I used to get them really bad. I read you need to stretch and also stregthen your calf muscles. Do calf raises when ever you are standing around, like brushing your teeth, standing in line, etc.

 

[Disneyglobegirl]

I agree with the stretching!! Also make sure your shoes fit properly! If your shoes do not fit well it can cause shin splints.

 

[plutosmyfav]

Walking on sidewalks can also cause shin splints because they are angled to allow water to drain. If you have a high school track near by, you might want to try walking on it and see if that changes anything. I agree with proper stretching as the others said. Good luck. I used to get them when I was in college and ran. Very painful!

Sunny

 

[franco]

Shin splints are typically an overuse type injury. The proper treatment in to REST. After the pain in reduced restart your traing at a slower pace. Also be conscious of where your walking (eg concrete is a very hard surface)

 

[boolou]

I had shin splints while playing soccer many moons ago. I found that if I wore a smaller knee brace around my shins to compress, the pain was alot less. I am not sure if this is legitimate, or just wishful thinking, but it did help me. Good luck!

 

[pjynx]

Thanks for the responses! I'll make sure I stretch before heading out. I really don't want to give up walking for a few days to rest, as I don't enjoy any another type of exercise (and don't have the will-power to force myself ). And they don't hurt anymore after I've rested a bit after my walk. But now that I think about it, I do tend to start out walking fast and then only slow down as the pain increases. I think I'll try starting out slow and working my pace faster as I warm up. Thanks again!

 

[luvmydogs]

Hi pjynx!

Counterbalance the workout/stretching your calves are getting by stengthening/stretching your tibialis (shins). To strengthen those shins, all you have to do is stand upright with one foot in front of the other. Start with heel down, toes raised, then tap, tap, tap that foot--really exaggerate the movement. It sounds easy, but you'll probably find your shins fatiguing fairly quickly. Now repeat on other foot, doing several sets on each. You can even do this while sitting down. To stretch, you can sit with your legs stretched out in front of you and point your toes--really lengthen them as far as they'll go. Stay within your comfort level, don't work through any pain. I do this shin stretching/strengthening for kickboxing, but it works well for walking/running, too. Our calves get a lot of work and it's good to balance out those opposing tendons, muscles, etc. It's an area that's often ignored, but if your shins are strong you'll really lessen the chance for injury.

 

[disneygoof]

I'd recommend going to a running store (not a mall Foot Locker or the like) and asking a trained shoe professional to analyze your walk. It may be that you (pronate?) or turn your feet out as you walk, overtaxing your shin muscles. I wear a running shoe (asics) that has a (roll bar?) on the outside heel that prevents shin splints, and I used to get them walking across the street.

Also, icing your shins when you finish walking can help. And to stretch them out post walk, point your toes up to your knees as high as you can for a count of ten.

Good luck!